Vitamins And Minerals Important Nutrients Different Vitamins Heads


Today’s topic is Vitamins And Minerals Important Nutrients: Vitamins are important organic compounds which are continually required by human body due to breakdown of existing vitamins. Organic compounds are generated from plants or animals. Vitamins are essential in very lesser quantities for boosting our physique (body).

Vitamins And Minerals Nutrients:

Vitamins should be part of our daily diet so that it may boost our body. Vitamins don’t deposit in body unlike fats, that’s why they are needed continuously in our body. A minor deficiency of different vitamins heads to different diseases in human body.

Vitamins Nutrients:

Vitamins And Minerals
Vitamins And Minerals


Vitamins are commonly classified as:

  • Fat soluble
  • Water soluble

Vitamin “A”:

  • Vitamin “A” in carotenic organic compound, i.e. they are carotene derivatives.
  • Vitamin ‘A’ is good for eye sight.
  • Vitamin ‘A’ helps in prevention of skin infection.
  • Daily requirement of vitamin “A” is 0.75mg.
  • Vitamin “A” deficiency leads to night blindness.


  • Carrots
  • Green leafy vegetables

Vitamin “D”:

  • Their common name is ‘calcefero’.
  • Vitamin ‘D’ is important for bones development.
  • Deficiency leads to rickets in children, the situation in which children have poor and shaky bones.


  • Egg yolk
  • Liver
  • Meat
  • Fish Oil
  • Skin has a fat known as F-dehydrocholesterol. When UV light from sun falls on skin, it absorbs light and converts to vitamin ‘D’
  • Daily requirement is 0.01mg.

Vitamin “E”:

  • Vitamin ‘E’ is most important vitamin.
  • Chemical name for vitamin ‘E’ is tocopherol.
  • Vitamin ‘E’ is antioxidant- Stops harmful reaction in body.
  • Vitamin ‘E’ is anti-infectious.
  • Vitamin ‘E’ acts as a blood purifier.
  • Best source for anti-aging agent.
  • It is anti-cancerous.
  • Deficiency of vitamin’E’ leads to sterility in human. i.e. Infertility.
  • Daily requirement of vitamin ‘E’ is 30mg.


  • Green leafy vegetables
  • Eggs
  • Peanuts
  • Vegetable Oil
  • Most enrich source for vitamin ‘E’ is aloe vera extract which is anti-cancerous as well.

Vitamin “K”:

  • Vitamin ’K’ is the member of quinone family.
  • Helps in blood clotting. Example: Enzyme prothrombins play its role in blood clotting. In this way excess of blood can be stopped from body which otherwise can lead to death due to flow of blood.
  • Due to vitamin ‘K’ deficiency, a genetic disease known as hemophilia can occur. In hemophilia, there is no blood clotting of wounds and injuries.


  • Spinach
  • Green leafy vegetables

Vitamin “C”:

  • Ascorbic acid is its chemical name.
  • Vitamin ‘C’ protects human skin, joints and bones.
  • Helps in mending fractures i.e. if bone is broken, it helps in repairing of fractured bone.
  • Helps in healing bones
  • Daily requirements of vitamin ‘C’ is 40mg.

Deficiency- Leads to scurvy in:

  • Bones, they become weak.
  • Gums start bleeding.
  • Healing of wounds is delayed.
  • Muscles get weak and delay in clotting.


  • Citrus fruits and Guava are best source of vitamin ‘C’.

Vitamin “B- Complex”:

It is also called a B-complex because it has different types.

  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B5(Pantothenic acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B12(Cyanocobalamine)

Sources of Vitamin B- Complex:

  • Milk
  • Dairy products

Vitamin “B1 (Thiamine)”:

  • Thiamine helps in carbohydrate metabolism.
  • Deficiency of B1 leads to BeriBeri in which nerves and muscles become weak.

Vitamin “B2(Riboflavin)”:

  • Riboflavin helps in protein metabolism.
  • Best source for riboflavin is mushroom.
  • Deficiency of B1 vitamin means no metabolism of protein which effects growth.

Vitamin “B5 (Pantothenic Acid)”

  • Pantothenic acid helps in fat metabolism.
  • Helps in working of enzymes.
  • Dosage requirement is 1.5mg daily.


  • Milk
  • Meat
  • Eggs
  • Daily products.

Vitamin “B6 (Pyridoxine)”:

  • Vitamin B6 is very important for working of central nervous system(CNS)
  • Deficiency of pyridoxine can leads to situation where it effects nerves actions. Shivering and uncontrolled body moments will be there due to effect on nerves.


  • Milk
  • Grain
  • Dairy products

Vitamin “B12 (cyanocobalamine)”:

  • Helps in formation of red blood cells (RBC’s)
  • Deficiency of vitamins results in a disease known as anemia- It is the disease where there is deficiency of red blood cells.
  • B12 contains metal called cobalt. Cobalt helps in formation of structure of vitamin B12.
  • Daily requirement is 0.01mg.


  • Fish
  • Soyabean
  • Meat

Important Nutrients In Minerals:

Minerals may be metals on non-metals. Maybe salts which don’t provide energy but helps in body function. Minerals are inorganic salts, metals and non-metals which do not provide energy but are important for body mechanism. They originate from oil and water and are engrossed by plants and eaten by animals. To grow and stay healthy our body need large amount of some minerals like calcium.

Vitamins And Minerals
Vitamins And Minerals


  1. Calcium (Ca)
  2. Phosphorous (P)
  • Iron (Fe)
  1. Sodium and potassium (Na, K)
  2. Zinc (Zn)
  3. Cobalt (Co)

Calcium (Ca):

  • Calcium is important for bones and teeth.
  • Calcium is most abundant mineral in our body.


  • Milk
  • Dairy products

Phosphorous (P):

  • Phosphorous is second most abundant mineral in our body.
  • Helps in teeth and bone development


  • Milk
  • Meat
  • Banana

Iron (Fe):

  • Iron is present in two different forms
  • In a normal human body, 3-4 grams of iron is present.



–         Hemoglobin is a protein present in human blood. This carries oxygen.

–         Myoglobin is a protein present in human muscles which help in strengthen of muscles.
–         70% of iron is in the form of hemoglobin. –         30% of iron is in the form of myoglobin.


  • Apples
  • Milk
  • Spinach
  • Green vegetables.

Sodium and Potassium (Na & K):

  • Both are very important minerals.
  • Helps in nerve action and conduction of nerves.
  • Helps in maintaining blood pressure and osmoregulation.


  • Banana

Zinc (Zn):

  • Helpful for growth of hair.


  • Papaya- very good food for stomach.
  • Almonds

Cobalt (Co)

  • It helps in functioning of vitamin B12.


  • Vegetables
  • Fruits
  • Apples


  • Facilitates digestion process.
  • They help in peristalsis.

Source Water (H2O):

  • Best medium for reactions of body.
  • Helps in digestion.
Summary and references:

Stabilizing biological functions vitamins and minerals play identical role in it. In case of lesser quantity of vitamins and minerals the one should start taking supplements to prevent from diseases. Women on periods in all probabilityshould take supplemental iron. Men naturally do not need supplementary iron. Some reaches say individuals who highly intake antioxidant vitamins in their regular diet naturally have a inferior risk of heart attack and the people who do not intake enough.


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